How To Lose Weight Fast
Losing weight, especially fast, does not need to be difficult. Most plans, diets, or training programs out there can provide fast results, but most times you’re basically starving yourself and can bring you down. Most training programs similar to this are also not sustainable. If you’re working towards to blast some fat fast, it’s better that you get something that you can do consistently every single day, and that you are not starving your body. That way you will have the motivation to stick to your program and once you lose the weight you will keep it off.
In this article we’ve prepared a tip and trick on how to destroy weight fast.
Be Focused and Realistic
The first thing when it comes to to losing weight fast is to be realistic. Don’t begin with the goal of losing 60 or 80 pounds in a 1 – 5 months, this is very difficult and likely unsustainable. Instead, set a few micro goals like dropping 2 – 4 lbs bi-weekly. By doing this you can focus on realistic milestones. Every week that you hit your fat loss goals you’ll feel more focused on reset your goals and achieve them again the next week.
Write down your concrete goals on post-its and place each all around your house – your on the sink, and so on. This will help you keep track of your goal and continuing to be dedicated all the time.
When it comes to cutting out food categories or finding a diet program – be realistic as to what is consistently doable. Limiting junk food or a few food groups for one month can help you get the quick weight loss effect you are looking for but it won’t carry on in the future.
Cutting Out Carbs – Protein and Fats
One issue that people trying to drop a few pounds fast have is carbs. Refined sugars such as sweets, colas, and pasta are the a big struggle when it comes to losing weight fast. Even though candies and drinks seem like small things, they’re basically packed with things that aren’t great for your. Just not eating these types of food and drinks can have a life changing impact on your fat loss targets in as short as a week.
Consuming a decent serving of protein everyday is really important. Protein can help you develop lean muscle and increase your metabolism that will not only destroy fat but help you keep fat off. Foods such as chicken, fish, and eggs, are great ways to fill yourself up while providing you with the protein you need to supercharge your health for weight loss. 25 – 30 grams of protein per meal, and only having 25 – 55 grams of carbohydrates each day.
Unlike what most people thing, it’s not necessarily that fats that are bad – you have to watch out for carbs. Some good fats include olive oil, avocado oil, and even butter.
Especially for fast weight loss, pair your fats and proteins with very low carb greens like kale, spinach, and tomatoes.
Exercise – Weights and Cardio
Even Though exercising the most effective way to weight loss it can definitely help speed up the process. Aside from pure weight loss working out will help you sleep, give you more energy, and decrease stress. The easy formula for weight loss is to expend more calories than you’re consuming – eating healthier helps with this, and exercise get your metabolism going in turn helping you lose weight faster.
It’s important that even though you’re working to lose weight fast that you don’t go to extreme with the exercise especially the first days. At the end of the day it’s important that you find a few things that you can do regularly each month and not hurt your body and get unmotivated with a few insane workout session.
For the purposes of losing weight fast, aim to work out 3 – 5 times each week. Even just 12 – 20 min can have a huge impact to hitting your fitness goals. A blend of cardio and weights can make a big difference. Cardio doesn’t mean hours on an elliptical – find what works for you. Other forms of cardio include:
- Brisk walk around the neighborhood
- Cycling / biking
Lifting weights doesn’t necessarily mean weighted squats and bench pressing. If you’re a beginner, find a few light dumbbells and hold them while you do lunges and squats. Use the same dumbbells to practice bicep curls and many other exercises. Overall it’s more important that you do some form of exercise.
Refeeds and Cheat Days
Healthy low carb diets will definitely help you lose weight fast, but we all deserve a cheat day. Set aside one day a week or 1 – 4 meals each week to cheat. If you’ve followed your exercise and diet every week these cheat meals are both rewarding and motivating.
You may gain some weight back on these days, but don’t get discouraged because you’re consistent with the rest of your diet you’ll drop the gained pounds a day or two after, fairly easily and quickly. It’s probably just water weight you gained.
6 Simple Tips
Now to simplify this guide, here are 6 easy things you can do to lose weight fast.
- Consume 18 ounces of water 15 – 30 minutes before you eat. Not only is water good for you, but drinking this much water right before a meal will fill you up dramatically decreasing your feed in take, in turn helping you lose weight fast.
- Cut refined sugar, soda, and juices. Cut bread, pasta, and other refunded sugars. These are essentially empty calories.
- 23 – 45 grams of protein per meal. Larger protein means more lean muscle and the more calories you get from protein, less you’ll crave from carbs to feel full.
- Write down your weight in a journal daily. This will keep you both accountable and motivated. Weigh yourself at the same time everyday as your weight will fluctuate based on how much you’re eating or drinking throughout the day.
- Sleep. Sleep is essential in proper metabolism and hormone production and function. Not getting enough sleep can destroy body’s ability to process foods and burn calories.
- Exercise 3 – 4 days each week. Exercising regularly will help you regulate your metabolism, help with sleep and burn extra calories.
If you’re sticking to a consistent, healthy, weight loss program you can most certainly expect to lose weight fast. The first month of your weight loss journey you will likely lose the most weight as you’re essentially shocking your system. You can lose up to 3 – 8 lbs the first week, a lot of which is water weight. After this initial period, expect to lose 2 – 4 lbs a week, but don’t get discouraged. As long as you are regularly losing weight and feeling good, you’re doing great. This is a normal/healthy way to lose weight and any more can be unrealistic and even unhealthy.
All in all losing weight a way of life, and you should feel motivated doing it. Find a plan, stay on it and you will hit all of your weight loss goals, fast! Happy health!